What's an easy, 500 calorie meal?

My dinner tonight will be about 330 but you can certainly add another side to get you where you need to be.

Grilled chicken
Carrots and onions
Zucchini and onions
Salad

You could add a potato to the above and be pretty darn close to 500.

When I've only a few hundred calories left after exercise, I tend to go with baked beans on toast, the exact calories will vary of course but it should be just under 500.

Of course if I knew how to cook something better, I might do that instead.

Ok, this raises a question I have been wondering about. Do you HAVE to eat your exercise calories? Doesn't that sort of defeat part of the purpose? Im eating 1200 calories, eating lots of veggies, protein and carbs and not much fat. I am also exercising 60-90 minutes a day. But i really don't wan to eat another 400 or 500 calories. I feel great, not lacking energy and not unusually hungry.

Whatever you want, just adjust the portion accordingly

Egg whites and a salad with maybe avocado and fruit?

ENCHILDA LASAGNA
What You'll Need





1⁄2 lb ground turkey breast
1 1⁄2 c reduced-fat Mexican-blend or Cheddar cheese
1 c canned diced tomatoes, drained
1 c low-fat, low-sodium cottage cheese
1⁄4 c canned jalapeño peppers, diced
1⁄2 c chopped scallions
2 tsp chili powder
2 cloves garlic, crushed
9 6" corn tortillas
1 c taco sauce

How To Make It
Brown the turkey in a nonstick skillet. Let it cool, then combine it in a bowl with the cheese (reserving 1/2 c), tomatoes, cottage cheese, peppers, scallions, chili powder, and garlic, stirring well. Coat an 11" x 7" baking dish with cooking spray. Place three tortillas in the dish and top with half of the turkey mixture. Layer three more tortillas, then the remaining turkey mixture. Place the last three tortillas on top, pour taco sauce over them, and sprinkle with 1/2 c cheese. Bake at 375°F for 20 minutes. Makes 4 servings

POPEYE AND OLIVE OIL SALAD
Ingredients [ View Metric ]
1 1/2 c chopped baby spinach leaves
1 1/2 c chopped romaine lettuce

3 slices chopped prosciutto

1/3 c mandarin orange slices

1/3 c sliced strawberries

2 tbsp diced red onion

1 For The Dressing
1 1/2 tsp olive oil

1 tbsp red-wine vinegar

1/2 clove garlic crushed

1/8 tsp black pepper

Preparation
Mix and enjoy.


or Very Sloppy Joes with 'Shrooms
Ingredients
Serves: Prep: 5min Cook: 15min Total: 20min NOTE: Ingredients for a changed serving size are based on a calculation and are not reviewed by the author or tested. Please also consider scaling up or down cooking containers as needed.
•1 1/2 pounds lean ground turkey
•1/4 pound mushrooms, sliced
•1/2 teaspoon garlic powder
•1 cup ketchup
•1/4 cup apple cider vinegar
•2 tablespoons yellow mustard
•1/2 tablespoon chili powder
•1/4 cup worcestershire sauce
•ground black pepper
•4 whole-wheat hamburger buns

Directions
1.Coat a large skillet with cooking spray and place over medium heat until hot. Add the turkey and mushrooms; cook for 3 minutes, stirring to break up the meat. Add the garlic powder. Reduce the heat to low and cook for 3 minutes.
2.Stir in the ketchup, vinegar, mustard, chili powder, and Worcestershire. Continue cooking over low heat for 5 to 10 minutes, stirring occasionally.
3.Season with pepper. Spoon the mixture over the bun bottoms and add the tops.
Nutritional Facts per serving

CALORIES 320 CAL with 100 calorie bun
FAT 16.8 G
SATURATED FAT 4.3 G
SODIUM 1297 MG
CARBOHYDRATES 44.6 G
TOTAL SUGARS 19.7 G
DIETARY FIBER 4.3 G
PROTEIN 35.9 G

Ooops, double post.

500 is loads, you should have any amount of possibilities.

My meal tonight came in at just under 500 - I'd been to the gym so I wanted some protein, as well as good carbs.

I cooked a small handful of wholewheat pasta. In another pan I sweated half a green pepper, chopped, and a couple of tablespoons of sweetcorn. When they were soft I added a drained tin of tuna, and some seasoning (black pepper and hot sauce). When the pasta was cooked I stirred that in.

That was a VERY large portion, and I didn't finish it all.

Don't know what your definition of easy is... but all of these have been made after getting home from work... and I refuse to eat late.

I just posted a Chicken Fajita recipe down in the Recipe section (with Refried Beans, Spanish Rice, and Extra Thin Corn Tortillas totals 502 cals) - http://www.myfitnesspal.com/topics/show/254997-chicken-fajitas

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Chili Meat Loaf

2.5 lb lean ground beef
2 slices bread, toasted and crumbed
5 tbsp flax seed
1/2 cup wheat germ
1-1/2 cup diced tomato
1/2 med. onion, diced
1 cup shredded cilantro
2 Tbsp garlic, minced
2 Tbsp chili sauce
3 Tbsp Worcestershire sauce
2 Tbsp mustard
3 tsp chili powder
1/2 tsp cayenne


It's meatloaf... Mix all ingredients in a large bowl until thoroughly combined. Place mixture in loaf pans, muffin tins, whatever pan you like to cook meatloaf in. Bake at 375 until internal temperature is at least 160 deg. (approximately 1 hour for loaf pans, less for muffin tins).

Makes 14, 3 oz servings, approx. 1" slices.

Nutritional Info:
Per serving (approx. 85 gr)
Calories - 237
Carbohydrates - 10g
Sugars - 2g
Fiber - 3g
Fat - 11g
Saturated Fat - 4g
Cholesterol - 70mg
Protein - 24g
Sodium - 179mg

http://healthydoesntmeanboring.blogspot.com/2011/05/chili-meatloaf.html

Add some mashed potatoes and a veggie to bring it up to 500.

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Cerdo Sazonada con Arroz Salvaje

16 oz. boneless pork loin, lean only
1 Tbsp. olive oil
1 med. onion, diced
1 med. red bell pepper, diced
1 Tbsp. garlic, minced
1 Tbsp. Balsamic Vinegar
1 Tbsp. Baharat, Arabic
1/2 tsp. cumin, ground
1/2 tsp. bay leaf, ground (2 bay leaves will work, but be sure to remove them before serving)
2 c. Fat Free, Low Sodium chicken broth
2/3 c. wild rice blend, dry

Heat olive oil over med-high heat in deep skillet/wok. Sauté onion, bell pepper, and garlic; until onion is translucent. Add wild rice and balsamic vinegar. Stir constantly for 1-2 minutes. Add chicken broth and spices, continue to cook, stirring occasionally for 5 min. Reduce heat to med-low. Lay pork loin on top. Cover and simmer for 10 minutes. Turn pork over and lightly stir rice. Cook uncovered for an additional 10-15 minutes or until pork has an internal temperature of 160 deg.

Serves 4

Per serving (approx. 312 gr)

Calories - 265
Carbohydrates - 22g
Sugars - 2g
Fiber - 2g
Fat - 6g
Saturated Fat - 1g
Cholesterol - 62mg
Protein - 28g
Sodium - 246mg

Add a salad with a bit of dressing.

http://healthydoesntmeanboring.blogspot.com/2011/05/cerdo-sazonada-con-arroz-salvaje.html

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Two of these would do it.

Goat Cheese Puff Pastries

6 Puff Pastry shells, frozen, ready-to-bake
1.5 oz. soft goat cheese
1 medium red tomato, chopped
1 cup raw spinach, finely chopped
1/2 med. red bell pepper, diced
1/2 med. orange bell pepper, diced
1/2 med. yellow bell pepper, diced
2 tsp garlic, minced
1 - medium potato, cubed

Boil potato until soft, drain. Bake pastry shells per instructions on box. Add all other ingredients to potato pot and cook over low heat, stirring constantly, while pastry is baking. Once shells are done, remove potato mixture from heat, remove tops on pastries, scoop out soft inside, fill with potato/cheese mixture. Bake at 350 for 10 min. Serve warm.

Makes 6 Servings

Per serving
Calories - 251
Carbohydrates - 25g
Sugars - 3g
Fiber - 2g
Fat - 15g
Saturated Fat - 8g
Cholesterol - 3mg
Protein - 6g
Sodium - 197mg

Can be the main dish for a light meal, an appetizer, or a side dish for a heavier meal.

http://healthydoesntmeanboring.blogspot.com/2011/05/goat-cheese-puff-pastries.html


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Cheese & Veggie Stuffed Steak
16 oz Beef, round, lean only (4- 4oz. slices, thin sliced/pounded flat)
1 Tbsp olive oil
1/2 c. mushrooms, sliced
1/2 med. yellow onion, diced
1 Tbsp. garlic, minced
1/2 c. spinach, frozen or fresh wilted
1/2 med. red bell pepper, diced
1/2 med. yellow bell pepper, diced
1/2 c. goat cheese, crumbled
1-1/2 c. Shredded Italian Cheese Blend (I used Great Value brand)

Pound the slices of steak to approximately 1/4 in. thick (or ask butcher to do so).

Heat olive oil in skillet. Saute mushrooms, onion, garlic, and peppers in olive oil until onions are translucent. Turn off heat and add goat cheese, stir until melted/combined with vegetables.

Lay out slice of beef, sprinkle 1/4 of the Italian cheese blend on it, spreading evenly. Put 1/4 of the veggie mix in the middle of the slice and roll beef up like a burrito. Skewer with toothpick to hold closed. Place in lightly greased (Pam) baking dish. Repeat for 3 remaining slices of beef.

Optional, sprinkle choice of spices on each roll.

Bake at 350 for 20-30 minutes or until internal temperature reaches 160 deg. Serve warm.

If you find that 1/4 of the mix is too much for one slice, the leftovers make a great side dish.

Serves 4

Per serving
Calories - 353
Carbohydrates - 7g
Sugars - 2g
Fiber - 2g
Fat - 21g
Saturated Fat - 9g
Cholesterol - 126mg
Protein - 38g
Sodium - 357mg

http://healthydoesntmeanboring.blogspot.com/2011/05/cheese-veggie-stuffed-steak.html